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Hay muchos ejercicios que trabajan el tríceps en un plano secundario, pero el press francés te ayudará a fortalecer tu tríceps en primer plano. Este enfoque en el músculo te hará ganar tamaño en tus músculos del tríceps.
Lo bueno de esta extensión del tríceps es que se puede realizar con diferentes variantes: con mancuernas, con barra, con polea, sentado, tumbado… Es una forma de trabajar el tríceps muy eficaz, eso sí trata de usar un peso cómodo porque es muy importante hacer completo el recorrido, nunca te quedes a media, si no puedes baja el peso.
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Press francés con mancuernas de pie
Este ejercicio es muy fácil y puedes hacerlo en casa si dispones de dos mancuernas. Empieza estando de pie separados a la anchura de tus hombros, ahora eleva los brazos con las mancuernas hacia arriba de tu cabeza de manera de tener lo brazos en vertical con el tronco. Recuerda coger la mancuernas de manera paralela que tus manos se miren entre sí, y ahora dobla los codos llevando las mancuernas hacia atrás de tu cabeza. Ten mucho cuidado con el peso y guarda la distancia entre la mancuerna y tu cabeza. Una vez estén las mancuernas justo detrás de tu nuca puedes volver a levantar los brazos.
Press francés con una mancuerna de pie
¿Sólo tienes una mancuerna en casa? No te preocupes porque este ejercicio te ayudará y además será más eficaz que el anterior por que te enfocarás sólo en un brazo y conseguirás un mayor rango de movimiento. En este caso debes de doblar los codos de manera que esa mancuerna se quede justo detrás de tu cabeza.
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Press francés con polea
Si utilizas la polea para realizar este ejercicio conseguirás una mayor resistencia en el movimiento. Para hacerlo debes de poner la polea a la altura de tu cadera, engancha las cuerdas cógelas y ahora mira hacia el lado contrario de la polea. Debes de desplazar la mancuerna hacia adelante tuya, ya que la polea tratará de llevarte hacia abajo. Para ayudarte pon un pie adelante del otro. Juguetes educativos
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Press francés tumbado
Esto puede ayudarte a concentrarte en el movimiento de los brazos mejor que la variante de pie y los resultados serán iguales. Para hacerlo debes de usar un banco plano y utilizar mancuernas o barra (a poder ser barra Z). Ahora que estás tumbado boca arriba coge las mancuernas y eleva los brazos estirado y vete doblando los codos hacia tu cara.
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Su variante con barra es exactamente lo mismo. También puedes desplazarla por encima de tu cabeza si tiene un nivel algo más avanzado y así conseguir aumentar el recorrido. Con las mancuernas te resultará más facil hacer el ejercicio completo.
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✅¿Cómo hacer press francés? -
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wfitzone
es
https://bacterianutritiva.es/static/images/wfitzone-como-hacer-press-francesja--5430-0.jpg
2025-01-10
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